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210826

Verdant CrossFit, Verdant CrossFit North – CrossFit

KB BB: Metcon (Weight)

3 Rounds

6 ea. Standing Alt Press

6 ea. Alternating Clean and Snatch (1 arm cleans, 1 arm snatches)*

14 total Front Rack Walking Lunges
*scale to double clean or double snatch or scale to single arm or scale to RKBs

Abs: Metcon (Time)

2 Rounds

:30-1:00 Reverse Plank

:15-1:00 Weighted Plank*

30 Oblique Killers
*weight goes on butt, this is much harder to do than it appears. go light and maintain form

BB: Push Press (5 5 5 5)

BB: Split Jerk (3 3 3 3)

BB: Back Squat (3 3 3 3)

PAUSE :03

BB: Front Squat (5 5 5 )